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WOD – CrossFit-Wednesday– 09/09/2020

A. EMOM x7 Min
Hang Squat Clean x3 reps
— should be moderate to light weight, this should be speed/technique based
For Time
50 Power Snatches; 75/55
Run 800m
– every time you break on power snatches, you must complete 40 dubs/80 singles
10 Minute @ easy pace
1 min machine
25FT Single Arm OH KB Carry (25ft per arm)
:30 second hollow body hold
4-6 Strict Pullups (banded if needed)


Alex RuggiereWOD – CrossFit-Wednesday– 09/09/2020